90 DAY TRANSFORMATION
The 90-Day Body Transformation Program
This 90-day program is designed to change your life by transforming your body in a healthy, sustainable, and long-term way.
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No shortcuts.
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No gimmicks.
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No “cheat codes.”
Those never work.
What does work is a science-based system our coaches have refined and successfully applied for years.
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Why Most Fitness Programs Fail
Most people are chasing shortcuts. That’s why the fitness industry keeps pushing unrealistic promises like 6-week transformations.
The reality is simple:
It is physiologically impossible to create lasting body composition changes in that amount of time.
For perspective:
• It takes approximately 5 weeks to build 2 pounds of muscle in trained individuals
• The body can safely lose about 1 pound of fat per week
Real results take time, structure, and consistency.
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Why Social Media Transformations Are Misleading
Rapid weight loss often looks impressive, but it’s rarely real fat loss.
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The most common tactic is eliminating carbohydrates. This causes rapid scale weight loss due to water and glycogen depletion, not fat reduction.
Once carbohydrates are reintroduced, the weight comes back, often with more added on top.
Carbohydrates are not the enemy.
They are essential for performance, recovery, and muscle growth.
You cannot build muscle without adequate protein and carbohydrates.
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Why 90 Days Is the Minimum
Three months is the minimum amount of time required to:
• Build meaningful lean muscle
• Improve metabolic function
• Reduce body fat
• Maintain results long-term
This program follows a three-phase system, where each phase builds on the previous one.
the 3-phase system
Phase 1: Build
Hypertrophic Priming Phase (Weeks 1–5)
The first phase focuses on structured muscle development supported by individualized macronutrient targets.
Most adults begin with low lean muscle mass, which reduces resting metabolism and limits fat-burning efficiency.
By prioritizing muscle growth early, we:
• Increase total daily energy expenditure (TDEE)
• Improve metabolic flexibility
• Create the foundation for sustainable fat loss
Phase 2: Recomposition
Body Recomposition Phase
After Phase 1, muscle mass is evaluated relative to predicted norms.
• Individuals exceeding 110% of expected muscle mass move into recomposition, where fat loss and muscle-building occur simultaneously
• Individuals below this threshold continue a controlled lean-mass phase to further improve metabolic capacity before recomposition
This ensures the body is properly prepared before introducing more aggressive fat-loss strategies.
Phase 3: Cut
Targeted Fat Reduction Phase
During this phase, calories are gradually reduced while training intensity remains high.
The objective is to:
• Maximize fat loss
• Preserve lean muscle tissue
• Maintain performance and recovery
Because of the adaptations built in Phases 1 and 2, fat loss becomes more efficient and sustainable.
Expected Results Over 90 Days
Based on aggregated client data, a typical 90-day cycle produces:
• 4–10% reduction in body fat percentage, depending on starting point
• Up to 20 pounds of total weight loss
• 6–20% increase in muscle mass, reflecting improved anabolic capacity
Some individuals may require multiple cycles to reach peak results. Each phase builds on the previous one, creating continuous improvements in body composition and metabolic health.